Archive
Fitness For the Sleep Deprived Parent
Happy Friday You Beautiful Parents.Ryan here with another round of the Friday Fitness MinuteIf you’ve been dragging your feet in the morning and wondering why the scale won’t budge, you’re not imagining it — those broken nights with the kids make everything harder. It’s like trying to push a grocery cart with one wonky wheel... it’ll move, but it fights you the whole way.Here’s the part that usually surprises people: poor sleep doesn’t mean you’re stuck. Studies keep showing that short bursts of HIIT can actually reverse a lot of the metabolic slowdown that happens when you’re not sleeping well. Pretty wild, right? (And no, I’m not asking you to train like you’re late for a superhero audition.)A simple at-home HIIT you can knock out in under 10 minutes:30 seconds Jump squats40 seconds march in place (get those knees up!)30 seconds fast mountain climbers40 seconds march in place30 seconds high knees (fast)40 seconds march in placeRepeat once or twice if you’ve got the bandwidth. Also, If you can talk while doing these you're not doing them hard enough. HIIT has to be high intensity to get the most out of it.40 second rest is just a guideline. Take your time to recover before going hard again.Alternately if you have access to a treadmill, spin or battle bike you can do circuits on them to. HIIT is quick, it wakes up your metabolism, and it works even after a night of “sleep” that felt more like intermittent kid negotiations.If you want help making this fit your real life — kids, chaos and all — just message me or book a call in the link below and we’ll map out something simple you can actually stick to.Chat soon,RyanBook a call here (no strings attached) - https://calendly.com/stffitnesssystems/chat-with-ryan
Friday Fitness Minute - Quick Meal Prep
Hey gang,“You don’t need more willpower. You just need fewer decisions.”This week’s idea is simple: Prep one thing, not everything. Most folks think meal prep means spending half a Sunday cooking like it’s Thanksgiving. But the easiest version is just picking one anchor food that makes the rest of your week smoother. For example: Make a big batch of chicken, rice, or chopped veggies. Nothing fancy. Just one thing you can grab fast. Then on busy nights, you’re not starting from zero — you’re starting from “almost done.” Huge difference for tired parents trying to feed a family and stay healthy at the same time. If you want help building a routine that actually fits your life, feel free to book a quick call — no pressure at all: https://calendly.com/stffitnesssystems/chat-with-ryanChat soon,RyanP.S. If meal prep ever goes exactly as planned... please teach the rest of us your ways.